You Asked, We Listened!

Your Name (required)
[text* your-name]

Your Email (required)
[email* your-email]

Subject
[text your-subject]

Your Message
[textarea your-message]

[submit “Send”] [your-subject] [your-name]
From: [your-name] <[your-email]>
Subject: [your-subject]

Company: Comcast NBC Universal

Message Body:
[your-message]


This e-mail was sent from a contact form on http://www.crossfithighvoltage.com
info@crossfithighvoltage.com
Reply-To: [your-email] [your-subject] The #1 Burbank CrossFit Box!
Message Body:
[your-message]


This e-mail was sent from a contact form on The #1 Burbank CrossFit Box! (http://www.crossfithighvoltage.com)
[your-email] Reply-To: info@crossfithighvoltage.com

Your message was sent successfully. Thanks.
Failed to send your message. Please try later or contact the administrator by another method.
Validation errors occurred. Please confirm the fields and submit it again.
Failed to send your message. Please try later or contact the administrator by another method.
Please accept the terms to proceed.
Please fill in the required field.
This input is too long.
This input is too short.
Date format seems invalid.
This date is too early.
This date is too late.
Failed to upload file.
This file type is not allowed.
This file is too large.
Failed to upload file. Error occurred.
Number format seems invalid.
This number is too small.
This number is too large.
Your answer is not correct.
Email address seems invalid.
URL seems invalid.
Telephone number seems invalid.

Your Name (required)
[text* your-name]

Your Email (required)
[email* your-email]

Subject
[text your-subject]

Your Message
[textarea your-message]

[submit “Send”] [your-subject] [your-name]
From: [your-name] <[your-email]>
Subject: [your-subject]

Company: Comcast NBC Universal

Message Body:
[your-message]


This e-mail was sent from a contact form on http://www.crossfithighvoltage.com
info@crossfithighvoltage.com
Reply-To: [your-email] [your-subject] The #1 Burbank CrossFit Box!
Message Body:
[your-message]


This e-mail was sent from a contact form on The #1 Burbank CrossFit Box! (http://www.crossfithighvoltage.com)
[your-email] Reply-To: info@crossfithighvoltage.com

Your message was sent successfully. Thanks.
Failed to send your message. Please try later or contact the administrator by another method.
Validation errors occurred. Please confirm the fields and submit it again.
Failed to send your message. Please try later or contact the administrator by another method.
Please accept the terms to proceed.
Please fill in the required field.
This input is too long.
This input is too short.
Date format seems invalid.
This date is too early.
This date is too late.
Failed to upload file.
This file type is not allowed.
This file is too large.
Failed to upload file. Error occurred.
Number format seems invalid.
This number is too small.
This number is too large.
Your answer is not correct.
Email address seems invalid.
URL seems invalid.
Telephone number seems invalid.
I hope everybody had a great weekend and enjoyed the little bit of rain we got.  I know I did!  Starting to finally feel a little bit like Fall…and not the summer in Death Valley!

Behind the scenes here at CrossFit High Voltage, we’re always brainstorming ideas of how to make your experience as a member better and always bring you the best that CrossFit has to offer.

Our gym is a diverse group of individuals with unique needs and an infinite spectrum of goals.  One of the easiest ways to know what you want…is to ask!  That’s why myself, Katie, all of our Coaches and staff are constantly trying to get feedback about what you like and what you don’t like, and what you’d like to see more of.

One thing we’ve had a lot of feedback on for our morning classes is wanting more opportunities for CrossFit classes.  That’s why starting on Monday, November 2, we’ll be mixing things up a little bit.

The class times will remain unchanged but starting November 2 on Monday, Wednesday, and Friday there will be CrossFit for 6am & 7am!  On Tuesdays & Thursdays there will be CrossFit at 6am, and Fitness class at 7am.

This still allows a point of entry during the morning for our athletes that are new to CrossFit and would prefer to work on fundamentals and technique, but also now gives them a new opportunity to be exposed to traditional CrossFit classes.

As always we encourage your thoughts and feedback, but I think we’ve already spoken with most of you and you all seem as excited as we are!

Don’t forget that our annual Barbells For Boobs fundraising event for breast cancer research will be on Saturday, October 17 @ 11am in lieu of all regular classes that day. Please visit our special CFHV donation page here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706

Before I go, two last exciting announcements… I was going to hold off, but we’ll see how many of you read the blog now if I just slip it in at the end…

At the end of this month we will be starting our very first 30 Day Paleo Challenge!  (don’t worry, it’ll end before Thanksgiving).  MANY more details to come on October 12, but I just wanted to get the wheels turning.

…and also…

Our CrossFit Kids program is coming in November!  You wanted it, you got it, it’s coming!

Have a great #besthourofyourday


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15-20 MINUTES, incl. 5 min warmup sets:

TEST PROGRESSION FOR 1RM BACK SQUAT:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo Back Squats @ 3111

15 MIN CLOCK: CONTINUOUS SUPP – MOVEMENT AMRAP (Flush-Out Pace):

400 M RUN
:30 HOLLOW ROCK HOLD / :30 REST
+
10 Single Leg Glute Bridges (each leg)
10 Mountain Climbers
10 Donkey Kicks (each leg)
10 Fire Hydrants (each leg)

Fusion (7:00am & 6:30pm):

COMPLETE THIS COMPLEX FOR 4 SETS. YOU MAY SWITCH THE ROW/BIKE/RUN FOR ANY SET.

3 MIN ROW / BIKE / or RUN (approx. 400-500 M)
+
1 MIN JUMP ROPE
1 MIN BURPEE – BOX STEP UP
1 MIN SIT UPS
+
REST 1 MINUTE


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & MOBILITY: SP, PP, PJ – VOLUME:

TEMPO SHOULDER PRESS
A: 1 x Shoulder Press @ 40X2 E30SEC x 6 Sets (3 Min) (warmup weights)

1 MIN REST – remind points of performance for Push Press!

TEMPO PUSH PRESS
B: 2 x Push Press @ 10X2 EMOM x 6 Sets (12 Reps, 6 Min) (increase loads each set)

2 MIN REST – remind points of performance for Push Jerk!

PUSH JERK
C: 3 x PUSH JERK E90SEC x 6 Sets (18 Reps, 9 Min) (Stay across, perfect form)

WOD: Pulling Endurance:

ON A 12 MINUTE CLOCK:

1000 M ROW (score time)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB (2 x DESCENDING PLANKS)
3 MUSCLE UPS
10 PULL UPS
15 KB SWINGS

Fitness (6:30pm):

Strength, Technique & Mobility:

5 Minutes to review, demo, warmup to work sets:

3 SETS:
A1: Back Squat @ 4211 x 6 Reps; Rest in rotation
A2: Push Ups x 8-10 Reps; Rest in rotation

WOD: SWITCH STATIONS E2MIN x 3 SETS:

B1: 2 MIN ROW (Score Meters)
B2: 30 WALL BALL SHOTS (rest time remaining)